60-Minute Guided Walking Meditation

Join Carrie for a 60-minute guided meditation including both a walking and sitting portion. This meditation will not only benefit ourselves, but benefit everyone and everything, everywhere as you center and focus the mind.

Transcript

Welcome everybody.

This is a 60-minute meditation which will include a walking Kinhin meditation and I'm Carrie.

So find a comfortable space in your living area,

Some place where you can be undisturbed for the next 60 minutes.

And once you get there,

Find a place for your seat to rest on,

Either a cushion or a pillow or maybe a chair.

And then bring your knees to the floor,

Maybe supported by blankets or towels if your knees don't come comfortably to the floor.

Or setting both feet flat on the floor so that you have this stabilized position,

This tripod like position.

Sits bones,

Knees,

Touch the floor and or the feet.

And that way you can bring your spine up nice and tall and long,

Bring energy to the spine.

And you can let the lower lumbar spine relax in its natural shape.

And you can let the belly soften.

Let the shoulders relax away from the ears.

Let the elbows rest into the side body.

Let the palms gently touch the thighs or knees.

Find that comfortable space for the palms to rest.

Or in your lap,

You can take a mudra,

Empty mind mudra,

Right palm faces the sky,

Left hand rests in the right palm,

And then thumbs come to touch making an egg-like shape.

And that rests just below the belly button.

Having a soft gaze on the floor in front of you,

Allow the eyes to become unfocused,

Turning your intention inward.

The lips lightly touch as the mouth relaxes,

The tongue softens within the mouth.

Maybe the tip of the tongue rests lightly on the roof of the mouth.

I invite you to bring softness to the face.

Feel the folds in the skin of the forehead relax.

Feel the space between the eyebrows soften.

The eyelids soften.

As you notice that the eyeballs can even relax.

The eyeballs of the face follow suit with this softness.

Like a gentle wave,

The jawline softens.

The chin relaxes.

The neck and throat find softness in their length and openness.

And your attention softens away from the outside world,

Inviting attention to the body.

And being there with an open awareness with whatever is arising in this moment.

You you you you you you I invite you to return your attention to the body if it's wandered.

Bring softness to that heart center.

With a gentle awareness,

Notice the rhythmic pattern of the beating heart.

You you you you you Staying with the body.

Noticing slight sensations,

Small inklings,

Or maybe intense ones.

Allowing the breath to caress those sensations.

Breathing in and breathing out.

Being right here.

You you you you you you Allowing your experience to be what it is.

Bring that openness.

Bring compassion to the body,

To the sensations that are arising.

Allow the breath to feel the energy of the body.

Allow the breath to flow naturally in and out of the body.

Continue to return to breath.

You you you you you you guide you out of this meditation.

Let the bell slowly guide you out of this meditation.

Take some deep breaths into the body and start to move arms and head and legs.

Take a minute here to find a standing position for Kin Hin,

10 minutes of walking meditation.

I'm going to demonstrate this slow walking meditation as I move the cushion out of the way.

Having a space that you can walk back and forth in,

You're going to bring your left hand into a fist with a thumb resting in your palm and wrapping the fingers around it.

Take your right hand and place it over that left fist resting that fist just below the belly button.

The elbows rest naturally into the side body.

With Kin Hin,

There's no goal to get anywhere.

We have a soft gaze in front of us.

Then we're gently picking up the feet one at a time,

Feeling the movement,

Staying with breath,

Noticing the sensations that arise.

Just as in sitting meditation,

We're with the sensations,

We're with the breath,

And we're feeling the floor beneath our feet as if our feet were kissing the earth,

As Thich Nhat Hanh says.

So that's walking meditation,

Kin Hin,

Very,

Very,

Very slow.

So it's not like I'm going to get far in here,

But I'm just going to continue walking back and forth.

When I get to one side,

I could just pivot.

You can walk in a,

I might try to walk in a little square too,

If you can do that.

And you're just pivoting as you come to a corner,

Stopping and then picking up the left foot ideally and walking forward.

If you don't do all those things,

That's just fine.

Just do the best you can,

Right?

Being with body and breath.

All right,

A little more.

You can still continue to sit if you'd like.

That's always an option.

All right.

And I'm going to start to timer.

So we can do 10 minutes.

So when the bells ring three,

We can begin.

And you'll hear a bell that rings one and that means that will be ending.

So begin by standing,

Finding the roots in your feet,

Finding your hand position.

And with the bells,

We'll begin.

Okay.

Okay.

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Okay.

Okay.

Okay.

Okay.

Okay.

Okay.

Together.

Okay.

Okay.

Okay.

And then you'll begin to just be aware of the going ons in the body,

The breath,

With this gentle awareness and openness,

Allowing whatever to arise to just be.

Keep coming back.

Breath,

Body,

Awareness of each moment.

There will be little guiding through this meditation,

Allowing you to sit in silence and stillness of whatever you're experiencing.

We'll begin with three bells.

Find your hand position.

Bring length to this fine.

Allowing breath to come in naturally,

With no effort,

The breath enters and leaves the body.

The gaze softens on the floor or wall in front of you.

Yet the eyes remain open and focused in turning inward.

You are sitting with your experience,

Whatever it might be in this moment.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

You are sitting with your experience.

Reviews

Thank you Carrie- that was awesome! So good to get a little walking meditation in!